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Sitting=New smoking

Hey there, fellow desk-dwellers!

Let's talk about our comfiest frenemy, the office chair 🪑

It's there for us, day in and day out, providing the ideal spot to get lost in spreadsheets, drown in emails, or occasionally binge-watch that one show during lunch breaks.

We live in a world where convenience is king, and it's fantastic, isn't it?

We can do just about everything from our chairs or couch. Work, shop, socialize, learn — it's all right there at our fingertips 🖐️

But with this comfort, there's a less-than-comfortable caveat: the constant sitting.

In the modern world, sitting has become our second nature. So much so that it has earned the name 'the new smoking.'

Your comfy chair and the act of sitting is now being compared to something as harmful as smoking! 🚬

When you stop to think about it, it's a bit alarming 🚨🚨🚨

You see, our bodies are built for movement, not for sitting around all day. When we sit for so long, it can lead to a host of health issues include:

  • Poor posture
  • Weight gain & obesity
  • Neck & shoulders pain
  • Hips & lower back pain
  • Increased risk for anxiety & depression

But fear not, this isn't a doom and gloom kind of newsletter.

In this newsletter, I'm going to share some tried and tested strategies you can do at home to combat the great sitting epidemic.

Ready? let’s begin!


#1 Activate your Core

First things first, let's talk about the core. Think of your core as the boss of your body, managing all the movements you make daily. When you sit, stand, or walk, your core is involved.

An unengaged core can lead to poor posture, back pain, and trust me, you don't want to be on the wrong side of that deal.

Solution: Meet the Bird-Dog exercise

This exercise not only strengthens your core, but it also promotes better balance and coordination.

How to:

  • Repeat for 8-12 reps on each side.

#2 Strengthen your Glute

Next in the list is our glute muscles, aka your butt.

Neglecting our glutes can lead to weak muscles and reduced mobility. Yes, sitting all day might actually be deflating our... butt.

Solution: Say hello to the Clam exercise!

It's like a personal trainer for your glutes. Plus, you get to lie down while doing it. It's practically a win-win!

How to:

  • You can do it with or without a resistance band.
  • Repeat until your glute is burning 🔥 then switch sides and do the same number of repetitions.

#3 Open your Chest & Shoulders

Hunching over a keyboard for hours can lead to a closed chest and stiff shoulders.

This posture isn't just uncomfortable; it can also affect your posture and breathing, leading to neck and upper back pain and potential health issues down the line.

Solution: Enter the Puppy pose.

This stretch is like a spa day for your chest and shoulders. A few minutes a day, and you'll be strutting around with an open chest, shoulders back, confidence on point.

How to:

  • Hold the pose for 1-2 minutes.

#4 Stretch your Hamstring

Let's move a little lower, shall we? When we're sitting, our hamstrings are in a shortened position for an extended period. And like any long-held contract, this can lead to tension and rigidity.

Solution: the hamstring stretcher to the rescue!

This pose will give your hamstrings the stretch they so desperately crave. It's like giving them a much-needed vacation without the hassle of booking flights.

How to:

  • Use a strap/belt/towel to stretch your leg
  • Hold for 1-2 minute before switching to the other side.

#5 Stretch your Hips

Your hips bear the brunt of your seated adventure. Stiff hips can lead to discomfort and can even affect the way you walk. Imagine walking around like you've just got off a horse, every day!

Solution: Try the Reclined Figure 4.

This stretch is the equivalent of a heartfelt apology to your hips for all that sitting. They'll thank you, trust me.

How to:

  • Hold for 1-2 minutes on each side

#6 Walk

And now, folks, we've reached the light at the end of our sedentary tunnel: walking.

Walking is no less than a remedy when it comes to countering the ill effects of prolonged sitting.

Each step you take helps to engage multiple muscle groups, boost circulation, and kick your metabolism up a notch 🚶‍♂️

How to:

  • Aim to walk daily. 10 min, 20 min, an hour, the more, the better!


In Summary

All these exercises ladder up to one goal: Moving more and sitting less.

It's time to rise from our chairs and take a step (or many) towards a healthier lifestyle.


Whenever you’re ready, there are 2 ways I can help you:

1. Does your posture cause you pain, or make you self-conscious? If so, I’d recommend you to straighten it up with this program:

→ Tall & Proud: A 28 day yoga program that’ll help you take back control over your body and regain your confidence so you can enjoy a tall and correct posture you can be proud of. Learn more & join here.

2. My favorite way of movement routine is yoga. I stick to it for over 15 years now! I’d recommend you to start with yoga if you are looking for a low impact form of exercise that will help you gracefully build strength and improve flexibility from the comfort and privacy of your own home.

To help you start your yoga journey I created the 28-Days Zero To Yoga Challenge.

Whenever you're ready, here's how I can help:

1. Zero to yoga: Boost your energy and flexibility with my Yoga for Beginners program, designed to help you start your yoga journey and experience its incredible benefits.

2. Back to shape: Regain your fitness and establish healthier habits with my beginner-friendly program, designed to help you get back on track and feel your best.